Warm-up
2 or 3 rounds
:30 of jump rope
:30 PVC good mornings
:30 of PVC dislocates
:30 OHS
The Port snatch warm-up
Strength
PortFit
Weightlifting complex – 1 snatch + 1 hang snatch
*complete 1 rep every 1:30 for 8 to 10 reps
**your choice of squat or power
PortBurn
5 rounds
20 plate raises; all the way overhead
20t bus drivers
20 banded pull-aparts
WOD
PortFit
21.18.15.12.9
Hang power snatches (75/55#)
Overhead squat
30 DU’s after every “round”
PortBurn
5 rounds
16 DB hang snatches
14 goblet squats
10/8 cals on any machine
Fathom – moderate in length
Gear – because of the movements, the localized fatigue will have an incredible response from your heart rate. Spiking really quickly because of the compound movements.
Knots – approach will be very individual depending on your ability to link reps together, your efficiency in barbell cycling, and your comfort level with the two movements in general. If you want to move a bar today, but are not quite comfortable with the snatch and OHS, sub hang cleans and front squats.
Current – all square-based fitness
